Yearlong (Ph V-B, Variations)

WORKOUT I

Workout I, Week 3 Add one more set to the second circuit (3a to 3c). You'll now do 4 sets of 12 reps for each exercise.

Workout I, Week 4 Do not perform the Zercher squat

WORKOUT II

Workout II, Week 2 Add one set to the first superset (2a and 2b) Increase the total number of situps to 120

Workout II, Week 3 Add one set to the second superset (3a and 3b) Increase the total number of situps to 130

Workout II, Week 4 Do not perform the decline bench press

WORKOUT III

Workout III, Week 2 Add one set to the circuit (2a to 2c) Perform 5 sets of the weighted Swiss-ball crunch

Workout III, Week 3 Increase the work time to 40 seconds for each exercise in the circuit (2a to 2c). Reduce the rest time to 20 seconds between exercises. Perform 6 sets of the weighted Swiss-ball crunch